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W.O.D.

06-24-2104 Tuesday Workout

It’s DELOAD Week! Get ready for some fast, highly functional bodies flying through the gym! Warmup 1 – High Knees 1 – Frankenstein 1 – Over the Fence 1 –… Continue reading

June 23, 2014 / W.O.D.
06-23-14 Monday WOD

Warm Up Dynamic Warm up WOD 2000m Row – broken up any way you like before, during or after the following: 50 KB swings 50 Pushups 50 Toes to Bar… Continue reading

June 22, 2014 / W.O.D.
062114 Saturday WOD

It’s the First Day of Summer!!!!!

June 22, 2014 / W.O.D.
06-20-14 Friday WOD

Warm up ROW 400 Pushup Squat Burpee / Mt Climber Combo Strength Deadlift Week 3 WOD 3RFT 400m run 12 SDHP (115/75) 12 Push Press After Party Max handstand hold… Continue reading

June 20, 2014 / W.O.D.
06-19-14 Thursday WOD

Warm Up 1000m ROW OHS x 15 FlutterKicks x 25 Strength Back Squat, Week 3 WOD 3RFT 30 Wallball (20/14) 10 Power Clean (185/120) 5 Muscle Ups *sub 2 Pullups… Continue reading

June 18, 2014 / W.O.D.
06-18-14 Wednesday WOD

Warm UP CF x 2 Mobility Strength Press, Week 3 WOD 3 min work, 1 min rest x 5 5 pull ups 10 push ups 15 squats if your hands… Continue reading

June 17, 2014 / W.O.D.
06-17-14 Tuesday WOD

Warm Up OHS and Samson Stretch Shoulder Pass Through Burgener warm up Skill Snatch work – you could watch this video…or this video…… WOD 14 minute EMOM Odd Minute: Snatch –… Continue reading

June 16, 2014 / W.O.D.
06-16-14 Monday WOD

Jordan’s Birthday WOD! Let’s have some fun today!! Warm up 5 jumping jacks and 2 burpees x 5 15 Squats 15 push ups 15 bicycle crunches Skill Bear Crawl Crab… Continue reading

June 15, 2014 / W.O.D.
06-14-14 Saturday

Strength Deadlift, week 2 WOD 12 min AMRAP Buy in with 1000m row then 6 DL (225/155) 12 Wall ball (20/14)

June 15, 2014 / W.O.D.
06-13-14 Friday Workout

Happy Birthday Amanda G! Workout 90 Double Unders 80 Lunges (R=1,L=2) 70 Sit-ups 60 KB Swings 50 Burpees 40 Back Squats 30 Back Ext 20 cal Row 10 Hand Stand… Continue reading

June 12, 2014 / W.O.D.